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Always Be True

10
Jul

Always Be True

New Bootcamps begin on July 26th!
Register by July 20th and SAVE 10%!

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Sunday 071110 — – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/65/75% 1RM
Work Sets:  4 sets of 1 rep @90% 1RM, 1 set of Max Reps at 90% 1RM
–Rest–
AMRAP in 12 minutes of:
10 True Pushups (on parallettes)
10 Supine Ring Rows
Sprint 100m

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Deadlift followed by 5 work sets at 90% 1RM.  Note that the final work set is for Max Reps at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps must be stood to full knee and hip extension with shoulder behind the bar and the bar must be lowered to the floor.   

Incorporate 3 sets of 8-10 reps of Reverse Hypers with little to no load after you finish your Deadlifts. 

For the Metcon, scale the pushups and ring rows to ensure proper movement execution and to minimize rest. 

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Bootcamps – EARLY BIRD SAVE 10% before July 20th
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Tactical Strength Challenge — Saturday, July 24th
SMR Coaches Clinic – Sat/Sun, August 21/22
Pendlay Olympic Seminar – Satrday, October 16th

Reverse Hyper How-To!
[vimeo]http://www.vimeo.com/11670734[/vimeo]

Reverse Hyper for the shorter statured using the GHD! 
[vimeo]http://www.vimeo.com/9992088[/vimeo]

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